Friday’s WOD

CrossFit Uncensored – CrossFit


Warm-up

Choose movements and stretches to compliment the WOD today and get your athletes ready to lift heavy, and use those shoulders.

Weightlifting Drills

D4: Split Jerk Drill (No Measure)

These six exercises can be performed in sequence as follows:

Back squat and BTN push press

Back squat and BTN push jerk

Back squat and BTN split jerk

Front squat and push press

Front squat and push jerk

Front squat and split jerk

Clean and split jerk

Rest 10 seconds and go through again.

WOD

Metcon (Time)

C1:

21-15-9:

Jerks (135/95)

C2B Pull-ups

C2:

21-15-9:

Jerks (115/80)

C2B Pull-ups

C3:

21-15-9:

Jerks (95/65)

C2B Pull-ups/ Pull-ups (band okay)

C4:

21-15-9:

Push Press (65/45)

Jumping Pull-ups